There is an English proverb that says that eating an apple a day keeps the doctor away. There is no scientific evidence to support this statement. This proverb first appeared in print in 1866 in a different form, then appeared again in 1913 in its current form.
Medical practice in the 19th and 20th centuries was primitive, and the public sought to distance itself from doctors and other health care practitioners. As medical practice continues to advance in the twenty-first century, the validity of this proverb can be empirically confirmed.
A study published in JAMA Internal Medicine in 2015 revealed that the evidence does not support the idea that eating an apple daily saves you from visiting the doctor. But, the small percentage of U.S. adults who eat an apple a day appear to use fewer prescription medications.
In any case, eat apples
Nutritionist at King’s College London, Dr Emily Liming, believes this old saying is not entirely far from the truth. She says, according to the British newspaper The Guardian, “Apples are a rich source of plant nutrients that are important for your immune system, such as vitamin C and antioxidants.”
Vitamin C helps the body produce antibodies, helps immune cells move to sites of infection, and antioxidants reduce excess inflammation, which helps you recover faster after illness.
Fruit is especially beneficial for maintaining intestinal health. “Since 70% of your immune cells live in your gut, a healthy gut microbiome is an important part of supporting your immune system,” Lemming says.
Apples for gut health
Apples support the immune system in two ways, according to Liming:
- First, just one apple contains 100 million microbes, which have been shown to contribute to the gut microbiome, which helps break down food and make phytonutrients available for the body to use.
- Second, an average apple contains about 4 grams of fiber, which is a source of fuel for the good bacteria in your gut, which helps regulate the immune response.
Liming explains that no single food can prevent you from getting sick. “A variety of fruits and vegetables provide a range of fibre, nutrients, polyphenols and other antioxidants that are important for your health,” she says. “Eat whole grains, beans, nuts and seeds regularly because they are rich in fiber, which will help you reach 30 grams of fiber per day.
How long will it take for the adjustments you’ve made to your diet to see results in your gut microbiome? “Just three days,” Liming answers. “If you care about your gut health, that will likely start supporting your immune system pretty quickly.”